Baldness knows no age. This explains why some people lose 80% of their hair before they even reach half of their life. Genetic factors usually play a key role in hair loss, but if your genes are clearly not the reason for your hair issues, then your diet could be. This guide shows you the correlation between nutritional deficiencies and hair health, as well as tips for maintaining a balanced diet to promote hair regrowth.
What is Hair Loss?
Hair loss, or baldness in its extreme, is the medical term used to describe inexplicable hair loss from the head and body. Most people lose anywhere between 70-150 hairs per day, mainly through washing, brushing and combing. And when it is lost faster than it can be replaced hair loss may result.
When hair loss is permanent, it is normally caused by an inherited condition, such as androgenetic alopecia, in which the hair can't be regenerated. Temporary loss of hair, on the other hand, may be caused by many reasons, including nutritional deficiencies or an inadequate diet. Hence, nutrition can be an effective hair loss treatment.
Nutrition and Hair Loss
They say you are what you eat, and your hair may well be too. A healthier diet strengthens the individual cell health in the body, including the health of cells found in hair follicles.
Cells within the hair follicle have certain metabolic requirements that must be met for hair growth to occur. This means they require certain vitamins, minerals and proteins in amounts relative to their metabolic requirements, or they will otherwise no longer grow, hair may fall out and breakages may begin to occur.
The modern diet is rich in refined, processed foods and often devoid of key nutrients required for hair growth. It is also worth noting that diets high in fat and animal proteins may also cause hair loss as they damage the kidneys and create acidity in the blood.
Foods for Hair Loss
Whether you are shedding your hair or have lost it altogether, it is possible to prevent further hair loss or breakages, and generate new growth, through a proper diet and supportive supplementation. Read on for more information on the top foods essential to any healthy hair diet.
Foods Rich in Vitamins A & C
These vitamins are both used by the body to produce a substance called sebum, which is secreted by the hair follicles and used as a natural conditioner for the hair roots. Dark leafy green vegetables, such as spinach, as well as sweet potatoes and carrots, are an excellent source of both vitamins A & C. Eating plenty of citrus fruits will also supply your body with more vitamin C for protein synthesis, which is necessary to enrich the hair roots with amino acids and promote a healthy hair growth.
Foods Rich in the B Vitamins
Vitamin B is especially important to the strength and growth of hair. Vitamins B2 (Riboflavin), B5 (Pantothenic acid) and B7 (Biotin) strengthen the hair follicle, thus promoting hair growth, whereas vitamin B12 deficiencies have recently been linked by science to increased hair loss. Foods such as red meat, dairy products, eggs, wholegrains and leafy green vegetables as excellent sources of B vitamins. Egg yolks are particularly helpful in addressing excessive hair loss as they are high in vitamin B7, while broccoli, asparagus, beans, seafood, spinach and other leafy greens can prevent hair thinning as they contain high amounts of folic acid (vitamin B9).
Foods Rich in Essential Fatty Acids
Essential fatty acids, such as omega-3 and omega-6, hydrate the hair follicle during its anagen phase, hence preventing breakages and hair loss. They also act as a natural conditioner, moisturizing the scalp to ensure scalp health. Foods rich in omega-3 fatty acids include salmon, sardines, mackerel, flaxseed, nuts, pumpkin seeds and avocado. To get your daily dose of omega-6 fatty acids, fill your plate with a reasonable amount of poultry meat, eggs, corn and sunflower oil.
Foods Rich in Vitamins D & E
A diet rich in vitamin E improves blood circulation in the scalp, while increasing your vitamin D levels will help create new hair follicles. When combined, these essential nutrients make your hair shaft thicker and stronger. Beef liver, mushrooms and cheese contain high amounts of vitamin D, as well as fortified foods like cereals, yoghurt and soy milk. For vitamin E sources, turn to nuts, mango, sweet pepper, kiwi, avocado, berries, leafy greens and seafood.
Foods Rich in Iron & Protein
Hair loss may be the sign of an iron deficiency, which may be corrected in a matter of months by a diet rich in red meat, eggs, legumes, wholegrain cereals and dark green leafy vegetables.
Foods rich in protein stimulate hair growth as well as prevent further fall out by reinforcing the hair follicle. Foods rich in protein include red meat, poultry, fish and seafood, dairy products, eggs, nuts and seeds.
Foods Rich in Silica
Silica is an important mineral that stimulates hair growth and strengthens the hair strands. Silica can be naturally absorbed from foods such as cucumber, celery, leafy vegetables, strawberries, brown rice and oats.
Combining these foods with essential dietary supplements in your everyday meals is the key to maintaining a healthy head of hair. For more information about how nutrition can help with hair loss, see a nutritionist in your local area.
You can also check out other effective natural hair loss treatments.
Originally published on Apr 20, 2010
